Training Age – A higher level of fitness is protective as it may limit the stress response to exercise.

What You Should Do

If you feel healthy and simply want to prevent getting sick, stay moderately active most days of the week. If you participate in high-intensity workouts, make sure you’re getting enough rest and recovery time. Manage extreme stress levels, get plenty of sleep and wash your hands.

If you are already feeling sick, let your symptoms be your guide. Consider all the stress you are managing in your life (e.g. psychological, environmental).

With a cold/sore throat (no fever or body aches/pains), easy exercise is likely fine as tolerated [e.g. low heart-rate “cardio” (100-150 bpm) during the first few days of sickness, such as 20-30 minutes of walking]. You probably don’t want to do anything vigorous, no matter how long the duration.

If you have a systemic illness with fever, elevated heart rate, fatigue, vomiting, diarrhea, muscle and joint pain/weakness, and enlarged lymph nodes, get some rest! If you have a serious virus and you exercise, it can cause problems.